3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

5 sets:
5 OHS w/ pause
- Pause at the bottom
- Rest as needed

4 sets:
5 Hang Power Snatches
- Rest as needed

Practice different Snatch pulling techniques.

5 Hang Muscle Snatches
- 4 sets From the Hip
- 4 sets From the Knee
- Rest as needed

2 rounds
10/side Xiao Pengs
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
+
2 Rounds
8 Box step ups
8 Push ups
8 V-ups
+
Practice few sets of toes-to-bars/HSPUs/Box jump overs
+
@ Once through
300m Row
4-8 Toes-to-bars
8/6 (cal) SkiErg
4-8 Handstand push-ups
8/6 (cal) Air bike
4-8 Box jump overs

Deadlift Triples
Build up by feel

Power Clean Triples
Build up by feel

EMOM 25:
1: cal Row
2: 7 Burpee Box Jumps 60/50cm
3: cal Row
4: 5 Deadlifts @100kg
5: Rest

EMOM 25 (5 rounds):
1: cal AB
2: 4 Back Squats @80kg
3: cal AB
4: 15 V-ups
5: Rest

Strict Press

A) Build To Heavy 1RM (kokeile pr jos lähtee)

*E3MOM

Push Press

• 4x3 (TnG)

*RIR 1, Isompi ku viime vkolla
*E2MOM

Pull Up
4 Sets Of:

• Max Reps Of: Wide Grip Pull Up (RIR 1-2) *rest 30s
• 5-10 Reps Of: Chin Up *rest 3min

Metcon

4 Rounds For Time:

• 20 GHD
• 10 bMU
• 8/8 Pistol Squat

Accessories

4 Rounds For Quality:

• 10-15 Ring Push Up + 30-45s Ring Plank
• 10-15 Banded Face Pull
• 10 Lu Raise (2x Plate)